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March 27, 2007

California Dried Plums can certainly be part of a well balanced diabetic diet. Three dried plums, which would be comparable to a tennis ball sized piece of fresh fruit, provide approximately 18 grams of carbohydrate. Diabetics should include fruit daily and dried plums can add variety and natural sweetness to their daily plan.

As a dietitian, I believe that one of the best paths to good gut health is eating well. A colonic may clean out your intestinal tract but it's a quick fix. Instead, if one adds more fiber to their diet through fruit, including dried plums, vegetables, whole grains and fluid, not only does this help the digestive tract but it nourishes the body as well.

Remember though; please consult your health care provider regarding any specific questions on this topic or any other specific health issues.

posted at 11.00am by Leslie Bonci

Comments:

I am diabetic. Is it possible to eat too many dried plums and make my blood sugar too high?     -Jamella

What's the deal with colonics? If I make dried plums a part of my diet, and get a colonic, can I expect to increase my digestive tract health?     -James Stanton

March 13, 2007

Sulfites are compounds often used in the food industry as preservatives to prevent spoilage and oxidation. In dried fruit, sulfites help to prevent color and flavor changes. Sulfites are never used on California Dried Plums, since dried plums are dark in color; they don't need sulfites like lighter colored dried fruit to keep them from turning dark.

There is a small percentage of the population (5-10%) for whom sulfites may cause an adverse reaction, such as wheezing, diarrhea, upset stomach or hives. Asthmatics and people with allergies to aspirin are at an elevated risk for reaction to sulfites. By law, when sulfites are present in detectable amounts, the label must indicate the presence of sulfites. You may see this on the label as sulfur dioxide, sodium sulfite, sodium or potassium bisulfite, and sodium or potassium metabisulfite

posted at 2.46pm by Leslie Bonci

Comments:

What is up with dried fruit and sulphites? I know many organic brands claim to have "no sulphites", but how do these adversely affect health?     -Alexander

I pop these things like candy...they're like big, juicy raisins, but lots sweeter. The keeping you regular bit is just kind of a bonus ;-)     -Cathy

I was seriously surprised to learn that these actually taste good! I'm not a big 'healthy' eater - don't get much greenery in my diet, for sure - and realized recently that I needed to make some sort of a change. I stumbled on an article about fiber, and how dried plums are one of the best sources - so I figured I'd give them a shot, thinking it'd be like what taking medicine felt like as a kid. Wow - what a surprise - these taste so good! It's hard to limit myself to 4/day!     -Jenette Stifley

March 5, 2007

If you experience digestive problems, it is worth dedicating some time to do your own personal investigation. Start by keeping a symptom diary. In addition, you may want to keep track of what you eat, how much, when and note your symptoms. Do you feel better or worse after you eat? Are you more comfortable after you exercise? Is there a time of day you feel the best?

One great way to be gut-friendly is to find a way to decompress. You may do yoga, mediate, use visual imagery or just relax in a bubble bath. Our hectic lifestyle directly affects our gut health, so it is important to work on relaxation and find ways to incorporate it into your life everyday. Think about eliminating or changing other gut stressors such as inactivity, alcohol use or tobacco. Although making changes is a great step towards good gut health, sometimes we feel worse if we make too many changes too quickly, One example is when we begin adding a lot of fiber to our diet all at once, which may actually cause digestive distress. The key is to focus on making one change at a time, and make each change slowly.

Yes, it takes time to do this, but we only have one gut, and we owe it to our body to put forth the effort to take care of it!

posted at 5.23pm by Leslie Bonci

February 27, 2007

Ever experience gas or bloating after meals, frequent bowel movements, or even irregularity? All of these are symptoms of digestive distress. They can make you feel uncomfortable. Some of the time, we may reach for a pill or supplement to help, but what about making some changes in your eating habits? You may still need to take something in capsule form rather than focusing on fiber rich foods some of the time, but you will feel better overall if you begin to pay attention to what, when, and how much you eat.

Being bloated is one of the most common digestive ailments. Did you know that carbonated beverages can make you gassy? Or that chewing gum can make you feel bloated? This happens partly because most people chew with their mouths open and take in more air, and also because many gums and mints are sweetened with sugar alcohols, which in large quantities can make you feel gassy. The next time bloating happens; think about what you are putting in your mouth.

posted at 10.17am by Leslie Bonci

February 20, 2007

Your digestive tract isn’t something you sit and discuss at the dinner table. But, we all know that if your gut doesn’t feel well, YOU don’t feel well. Good gut health is not about doing sit ups and having nice abs. It’s about taking care of your digestive tract. Steps you can take to maintain good gut health include trying to decrease stress, limiting your alcohol consumption, eating a variety of fiber rich foods, and, making sure you don’t over indulge on too many high fat foods.

We all know that we should eat fewer fried foods for good heart health, but that advice is important for good digestive health as well. Also, remember we can maintain good bone health by exercising, but that exercising also benefits our digestive tract. Most people will associate getting enough fiber with being good for our heart, especially by helping to lower cholesterol, but fiber is also key to maintaining good gut health. Just keep in mind, whole body benefits – your heart, bones and digestive tract will thank you.

posted at 11.48am by Leslie Bonci

February 13, 2007

Is it better to eat dried plums or drink prune juice? Although both may help promote digestive comfort, you would need to drink more than 8 ounces of juice to get the same amount of fiber as you do in 4 to 5 dried plums. According to the USDA National Nutrient Database, 8 ounces of prune juice has 182 calories whereas 4 to 5 dried plums are 96 calories. That's a big savings!

Since dried plums are moist and chewy, you get the enjoyment of eating, plus the portability and convenience factor. There is no need for a glass! Remember, dried plums can be part of your daily nutrition repertoire as a great way to keep your gut working well. In addition, do drink enough fluids, enjoy fiber from various food sources, and get out and move your body for head-to-toe benefits!

Note: Remember that different brands may report different nutrient values on the label. And since brands vary, the dietary fiber may differ, so make sure to read the label to compare the amount of dietary fiber for the calories in a serving.

Are there different varieties of dried plums to choose from? According to the California Dried Plum Board, French dried plums account for about 99% of California Dried Plums (Prunes).

posted at 9.33am by Leslie Bonci

Comments:

Good tips. Where can I buy California Dried Plums? I checked my local Pathmark and couldn't find them. Any suggestions?     -Yolanda

Answer:
According to the California Dried Plum Board, you can purchase California Dried Plums (Prunes) at your favorite supermarket. CDPB recommends contacting your store manager if you can’t find dried plums (prunes) in your favorite store.
posted at 10.55am by Leslie Bonci

February 5, 2007

As we head into February, most of us are trying to hold onto our New Year's resolutions. As we all know, most resolutions are to stay healthy and fit. To make sure your core feels good inside and out, remember to do the following regularly:

1. Keep your energy up throughout the day; choose nutritious snacks between meals if necessary
2. Never skip meals
3. Stay hydrated
4. Aim to consume your calories from food, not beverages
5. Take small bites and chew thoroughly so you can really taste your food
6. Eat foods with fiber and protein. These types of foods will make you feel fuller longer.
7. Eat slowly, take your time
8. Relax after meals to help your body to digest
9. Avoid snacking before bedtime

posted at 11.37am by Leslie Bonci

Comments:

I eat 4-5 pitted prunes daily. They are wonderful.     -Lawrence M Abrahams

Keeps you regular!     -Chris

I stumbled on your site through epicurious.com and am very impressed. I have to admit, I'm not a huge fan of the taste of prunes but am planning on giving some of your recipes a shot. Are there different varieties of dried plums to choose from?     -Marianne

I will occasionally drink prune juice to aid in digestion/constipation. Is drinking the juice better than eating dried plums or vice versa?     -Anne Marcus

February 2, 2007

One of the nutrients found naturally in dried plums is Sorbitol, a sugar alcohol. Sugar alcohols are neither sugars nor alcohols. They are carbohydrates with a chemical structure that partially resembles sugar and partially resembles alcohol, but they don't contain ethanol as alcoholic beverages do. Sorbitol, like other sugar alcohols, are incompletely absorbed and metabolized by the body, so they consequently contribute fewer calories than most sugars and also help with laxation. Sorbitol, along with fiber, is why eating dried plums can help to keep us regular. However, unlike products that contain Sorbitol as sugar replacers, such as sugar free gums and mints, dried plums are also high in nutritional value.

The good news about dried plums is that you can enjoy them as they are, or add them to baked goods such as muffins and quick breads. It's so easy to add wonderful flavor and sweetness to oatmeal or rice dishes, and heating them does not take away from the nutritional benefits.

posted at 10.50am by Leslie Bonci

January 23, 2007

In response to the question about what good fibers should be added slowly, the goal is to include a variety of foods daily to provide both soluble and insoluble fiber. Insoluble fiber traps and eliminates cancer causing agents and cholesterol while soluble fiber aids in the absorption of nutrients during digestion.

Bran cereal and whole wheat bread are great sources of insoluble fiber. Fruit, vegetables, dried beans and nuts are a mix of both insoluble and soluble fiber.
California Dried Plums are one of the easiest ways to add both types of fiber. Four to five contain 3 grams of total fiber, half from soluble and the other half from insoluble fiber. They can be eaten alone as a snack or added to a meal at any time of the day. For example, they would make a great sweet addition to bran cereal at breakfast. Or they could be added to turkey or chicken salad for a fun and tasty pita sandwich filling at lunchtime. They can even be mixed into bread stuffing for a different take on a classic dinner dish.

posted at 3.23 pm by Leslie Bonci

Comments:

All I can say is, what a surprise! I started buying these for me and my husband after I read about their high fiber content, as colon cancer runs in both our families. But we had no idea how tasty they were! They're sweet, juicy and filling, the perfect snack or even a healthy dessert. Who knew such a delicious treat could be so guilt free? :)    -Sophie F.

Great advice.    -Pablo

I love PRUNES!!! They get such a bad wrap for being only for the older set. I use them a lot in my baking, does that diminish their healthy side effects?    -Angelina Joliet

Is the sugar found in Dried Plums better, or different, then, say, the sugar you sprinkle on your cereal or add to your coffee? Thanks!    -Sweet Cindy

January 19, 2007

January 2007 is California Dried Plum Digestive Health Month. So what does this mean to all of you who are trying to be healthy and eat well in the New Year? California Dried Plums help to satisfy a sweet tooth with fewer calories than other sweets, plus, they contain fiber, potassium, magnesium and iron. Dried plums are a source of plant chemicals known as phytonutrients, which act as antioxidants. These phytonutrients help protect the body’s DNA against damage and lower the risk for inflammation, cancer and heart disease. In addition, dried plums contribute to good digestive health by keeping the body regular.

Consider California Dried Plums as a sweet, chewy, convenient snack item. Place them in your gym bag or desk drawer. At home, add a few chopped dried plums to a rice dish or a salad. Dried plums are also a nice complement to meat dishes. The nutrient-dense dried plums provide a contrast in flavor and texture.

posted at 12.04 pm by Leslie Bonci

Comments:

What are good fibers to start adding to my diet slowly? Currently, the only fiber I get is from whole wheat bread or bran cereal. Please help!    -Raquel

January 1, 2007
Happy New Year! This is a great time to take a deep breath, start fresh and do something good for yourself. Here are some tips:

Make your eating environment conducive to success. In other words, get rid of the tempting, hard-to-resist items (like potato chips and cookies) and surround yourself with delicious, nutritious and easy-to-grab foods, especially fruits! Choose either fresh or dried—I like to snack on 4 to 5 California Dried Plums—a chewy, sweet and filling treat.

Make changes gradually. For instance, it's best to add in a little more fiber slowly, cut down slightly on portions or just add one more glass of water to your meal, rather than make big changes to your diet all at once. You'll notice when we go from one extreme to the other that our gut pays the price. Our gut lets us know it isn't happy, and quite frankly, if our gut doesn't feel good, neither do we.

posted at 3.17 pm by Leslie Bonci

Registered Dietitian Leslie Bonci is a spokesperson for the California Dried Plum Board and the California Dried Plum Board sponsors this sitelet.

Note: If your question is related to a specific digestive or health issue, please contact your health care provider.